28. Sep
3-5 minutes of workout prep
banded good mornings x 30 reps
TGU x 5/side – light weight
Goblet squats @ 23×1 tempo with upright chest and low hips x 10 reps
then
A.1 Push Press + Push Jerk; 2+2 x 2 then 1+1 x 2 sets **build from last week
A.2 Good Morning x 6-8 x 4 sets
+
9-18-21-27
calories on rower
kb swings, 70/55#
~rest 3 minutes~
10 sec. max effort Calories on bike
rest 50 sec.
x3 rounds
**guys look to hold over 1000 watts / girls over 500 watts
Cool Down:
bench OH stretch x 2 minutes
banded leg stretch x 60 sec. per direction
straight leg/ across body/ outside